Doctors told us which foods are good for eyesight and which are harmful to it

Anna CherkasovaSociety
Substances necessary for the eyes can be obtained from food

From birth, people perceive the world around them through hearing, sight, taste, smell and touch, so disorders in their functioning significantly reduce the quality of life. Sight is one of the most important senses, without which it is difficult to imagine a full-fledged existence, so you should constantly take care of its health. Eye diseases are easier to prevent than to treat. Moreover, everyone can do it.

It is well known that proper nutrition can have a positive effect on the body and prevent diseases. Thus, 24/7 Wall St has made a selection of foods to avoid and those that will be good for your eyes.

With age, the body's systems begin to work differently, and the eyes are no exception. The negative impact of the environment, continuous digitalisation, radiation, and certain medications can all harm our eyesight. Regular unhealthy eating can also help or harm, so it's important to understand how your daily menu affects your eye health.

What foods are harmful to the eyes?


When cooking our favourite dishes, we use sauces, mayonnaise or dressings to add flavour. If consumed frequently, these products are harmful to overall health, including the eyes. This is due to the large amount of sugar in their composition. It leads to narrowing of blood vessels in the eyes and fluid accumulation, which can lead to the development of glaucoma.

French fries

French fries are confidently leading among the most harmful foods for the human body. The way they are cooked is particularly dangerous, as frying vegetables in large amounts of oil deprives them of all their nutrients.

Trans fats accumulate in French fries and can clog arteries, leading to high blood pressure and hypertensive retinopathy.

Processed foods and ready meals

Processed and canned foods contain too much salt and trans fats, which cannot be healthy. Excessive salt intake causes high blood pressure, which can temporarily increase eye pressure.

Ready-to-eat foods, which are convenient but not healthy, contain just as much salt. Their regular consumption leads to fluid retention in the body and forces the heart to work harder, which in turn causes an increase in pressure, including in the eyes.

Sweetened beverages

Sugar, fructose and corn syrup are the ingredients that give sweet foods and drinks their flavour. Excessive amounts of these ingredients are harmful to humans, as they raise cholesterol and increase the risk of high blood pressure.

Too much sugar in the diet can damage the small vessels that supply blood to the retina and lead to long-term vision loss.

What foods are good for the eyes?

Red pepper

Peppers are one of the healthiest vegetables, but red peppers contain more vitamin C, which helps blood vessels stay healthy. It is also a source of vitamin E, which can slow down the development of macular degeneration and cataracts.


In general, fish is very beneficial for the eyes, as it is a valuable source of omega-3 fatty acids that help protect them from macular degeneration. Salmon, sardines, or herring may be the best choice.

It should be noted that eating large fish, such as shark, mackerel or tilefish, should be done with caution, as it can accumulate mercury, which can damage the eyes.

Nuts and flax seeds

Various types of nuts should be included in your diet. They contain omega-3 fatty acids and vitamin E, which prevent age-related eye damage.

Flax seeds are also a source of omega-3s. In addition to reducing the risk of glaucoma, flaxseeds can reduce the risk of diabetes, cancer and heart disease due to their antioxidant and fibre content.

Orange foods

Orange fruits are the best source of vitamin C, which is key to eye health. In addition, they contain anti-inflammatory carotenoids - lutein and zeaxanthin. They protect the eyes from negative effects by absorbing excessive light energy.

Carrots also have a positive effect, as they contain carotene, which the body converts into vitamin A, helping the eyes process light.


Broccoli is considered a good source of macronutrients, which are beneficial not only for the eyes but also for the whole body. At the same time, the special antioxidant sulforaphane protects the eyes from oxidative damage and reduces the risk of age-related blindness.

Whole grains and legumes

Whole grains are enriched with antioxidants, lutein and zinc, which has an anti-inflammatory effect and protects eye tissue from light.

Beans or peas can protect the retina, reducing the risk of macular degeneration and cataracts. This is possible thanks to the bioflavonoids and zinc they contain.


Dehydration can be dangerous for the body. Insufficient water does not cause eye diseases, but it can lead to dryness and discomfort.

Not only water in the diet, but also living in a hot climate or staying in a dry room can affect the hydration of the mucous membrane of the eye.

As you can see, eye health is affected not only by the environment, but also by the way we live and eat. Naturally, food alone cannot cure an existing disease, but a proper and balanced diet throughout life can help reduce the risk of developing diseases and maintain clear vision for many years.

Earlier, OBOZREVATEL talked about the benefits of proper nutrition. Doctors assured that up to 80% of stroke cases can be prevented, and healthy foods play a significant role in this.

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